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Take a notebook which you can have with everywere.
Divide pages into columns. For example, first page for each meal, second per day, etc.
The first column is “How Much Food”. Calculate the size, weight, volume (glasses) or number of the food you ate.
The second column is “What Kind of Food”. Be very accurate, and be remember fats such as butter, salad dressings, etc.
The third column is “What time”.
The fourth column is “Where”. Where you ate. In a cafe, at the restaraunt, etc.?
The fifth column is for “What you were doing”. Note what you were doing while you ate. Were you watching TV, doing homework, etc.?
The sixth column is for your “Mood”. Write down how you were feeling at that time. Were you in great mood, sad, depressed, happy, etc.?
The seventh column is for “Feelings”. Write down any feelings you may have experienced after your meal. Some examples might be diarrhea, stomach upset, bloating, gas, or heartburn.
Bring your food diary to your next doctor’s appointment so you can review it together.